Hrisel taka awm tur chuan exercise lak a ngai tih kan hre vek. Mahse, gym-a kal emaw, tlai tin tlan chhuak emaw i nih angin han mitthla teh. I chak lo va, i hnar a luang a, i rilru a na a nih chuan engtin nge i tih ang? "Vawiin hian gym-ah ka kal tur em ni?" "Tlan ka kal chuan ka na lehzual dawn em ni?" Hetiang zawhna hian i rilru a rawn luah khat mai thei. Vawiin hian he thu hi han sawi ila.
Exercise hian natna a veng thei tak tak em?
Hei hi chhanna tawi tak chu "yes, to a large extent" tih hi a ni. A chhan i hria em? Kan taksa hian natna dotu defence system a nei a. Hei hi immune system kan ti a. Exercise i tih fo chuan, level hniam takah chuan he defense system hi a chak zawk hle.
A awlsam zawngin sawi ila, exercise i tih hian kan taksaa natna hrik dotu sipai ang maia thisen var (white blood cells) te hi taksa pum puiah an che chak zawk a, an hna an thawk tha zawk bawk. Hei hian an tan virus leh bacteria lo lut te chu an do a awlsam zawk tihna a ni a, natna i neih loh nan a veng thei bawk.
Chuti a nih chuan exercise engzat nge i mamawh?
Marathon tlan emaw, gym-a darkar tam tak hman emaw a ngai lo. Ni khatah minute 30 chauh kea kal, jogging, tui chawi, a nih loh leh cycle khalh hi a tawk.
Zirchianna pakhatah chuan kum khat chhung nitin minute 30 vel kea kal hmeichhiate chu khawsik nei lote nena khaikhin chuan a chanve vel an ni tih hmuhchhuah a ni. Kum 65 mi, exercise nei fote chuan kum 30 hnuai lam mite nen T-cell—immune system cell chi dang—chu an nei ve ve tih a hmuchhuak bawk.
Exercise hian stress a tiziaawm a, mut a titha bawk. Heng thil pahnih hian kan taksa hriselna tichak turin kawng thui tak a zawh a ni.
Mahse, exercise tam lutuk pawh a tha lo!
Mi thenkhat chuan exercise lak hi an ngawih ngawih niin a lang. Ni khat lek pawh gym-a i kal loh chuan i rilru a hahdam lo ang. Mahse, i taksa chawlh hahdamna pe lova tih tam lutuk hian a thatna aiin a tichhe zawk thei tih hre reng ang che.
Nangmah ngeiin hna i thawh tam lutuk hian, darkar tam tak chhung exercise i tih hian thil thleng chu kan sawi tawh ang khan infection dotu thisen var (white blood cells) a tlahniam thin. Chutih rual chuan taksaa stress nena inzawm hormone cortisol level pawh a sang chho zel bawk. Hei hian kan taksa hriselna (immune system) hnathawh a tichak lo thei a ni. Chumi awmzia chu i natna a tam zawk tihna a ni.
Khawsik i neih laiin exercise lak a tha ber lo maw?
A tha lo tak zet. Khawsik i neih chuan khawngaihin gym-ah kal suh. Hahchawl. Khatih hunlaia taksa mamawh damdawi tha ber chu chawlh hahdam hi a ni.
Ngaihtuah teh, khawsik kan neih hian kan taksa a lum a, a thawmhnaw a chhuak a, chu chuan kan taksaa tui awm zat a ti tlem a ni. Chumi awmzia chu taksaah tui a tlakchham tihna a ni. Exercise i tih a, i thawmhnaw i chhuah tam zawk chuan eng nge thleng ang? Dehydration a pung a, natna atanga i dam lehna pawh a tlai hle. Taksa chungah harsatna tuar theih loh a siam thei bawk.
Tin, flu hi a kai thei bawk. I natna lan chhuah tirh atanga ni 7 thleng pawh midang hnenah i la kai thei tho. Chuvangin, i khawsik a bo vek hma leh darkar 24 tal damdawi ei lovin khawsik nei lo i nih hma loh chuan vantlang hmaah exercise la turin chhuak suh .
Chuti a nih chuan, common cold i neih hian eng nge i tih thin?
Hei hi tlem kan ngaihtuah a ngai a ni. Hei hi dan awlsam tak a awm. "Neck Check" kan ti thin.
Chumi awmzia chu, i natna lan chhuah dan chu kawr chunglam chauh a nih chuan (entir nan, hnar chhuak, thawk hah, kawr na deuh) exercise light engemaw zat i ti thei tihna a ni. Mahse, i natna lan chhuah dan chu kawr hnuai lam (entir nan, i rilru a buai, khuh na tak, taksa na, thawk harsa) a nih chuan chawlh hahdam ngei ngei tur a ni.
A hnuaia table hian hei hi a tichiang zawk ang.
| Symptom chi hrang hrang | Eng nge tih tur |
|---|---|
| Kawr atanga a lan chhuah dan (e.g. hnar luang, hnar khar, thawk hah, rilru na na lo) | Exercise light tih pawh a pawi lo. Entirnan, kea kal rei vak lo. Mahse, i taksa thu hi ngaithla rawh. I chau nia i hriat chuan titawp rawh. |
| Kawng hnuai lama symptoms a awm (e.g., rilru natna, khuh na tak, taksa na, thawk hah, khawsik) | Chawlh hahdam ngei ngei tur a ni. Exercise tih loh tur. I taksa chu dam turin hun pe rawh. |
Thil pawimawh dang chu:Over-the-counter cold damdawi thenkhat (decongestants ang chi) i ei a nih chuan exercise i tih hian fimkhur hle ang che. Heng damdawi te hian i heart rate a tisang thei a ni. Exercise i tih hian i heart rate pawh a sang chho zel avangin heng pahnih inzawmkhawm hian i thinlungah a tul lovah harsatna a siam thei a ni.
Asthma i neih chuan khawsik i neih chuan exercise i tih hmain doctor rawn hmasa phawt ang che .
Engtikah nge doctor pan a ngaih?
Khawsik hi ni rei vak lovah a reh tlangpui a, mahse a then phei chuan damdawi lam thurawn lak a pawimawh.
| Damdawi lam thurawn lak hun tur | |
|---|---|
| Khawsik nen exercise i tih laiin heng symptoms te hi i neih chuan i doctor nen inbia ang che: | |
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| Heng symptoms te hi a lo awm a nih chuan exercise kha bansan nghal la, Emergency Treatment Unit (ETU) ah kal rawh: | |
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Take-Home Thuchah a ni
- Hrisel taka awm tur chuan exercise tlemte tih fo hi a tha hle. I immune system a tichak a ni.
- Amaherawhchu, taksa hahdamna pe lova exercise tam lutuk hian immune system a tichak lo thei a ni.
- I kawr hnuai lama symptoms i neih chuan, khawsik, taksa na, emaw, rilru natna emaw , chawlh hahdam ngei ang che. Exercise ti suh.
- Kawr chunglam atanga chhinchhiahna tenau te chauh i neih chuan, hnar luang chhuak ang chi i neih chuan exercise light tih pawh a pawi lo. Mahse, a harsa lutuk a nih chuan titawp rawh.
- I taksa chu ngaithla rawh. Kaihruaitu tha ber a ni.
- Ringhlelna i neih chuan exercise i tih hmain doctor rawn hmasa phawt a him ber.
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